New runner? Don't do too much, too soon!

Remember your first few months of running? Was it filled with mistakes? The wrong shoes, bad mileage plans (too much too soon); and really bad nutrition choices?

It wasn't just me, was it?

If you are a new runner hitting the roads for the first time, there are a few things to remember.

First, is every runner was once a new runner. Don't forget that. The advice you tend to receive from more experienced runners typically is something they learned the hard way (through injuries, digestive discomfort, dehydration issues). And still, even though many are more experienced, we still fall from time to time with not taking rest days, or not hydrating enough.

Heath.com this week provided a list of 6 (but we know there are more) common mistakes runners make when starting out. As you hit the roads this summer, and hopefully into the fall season, remember these. Take them to heart.

1. Doing too much too soon: There's something call the 10 percent rule -- it means don't increase your total weekly mileage by more than 10 percent. Building your base, and your endurance is essential. Shocking your body into a quickly-developed program is not smart. Overuse injuries are common in a doctor's office. And not only will your medical bills go up -- your time on the road will suffer.

2. Not taking rest days: because who wants to rest when you're on top of the world? When you've reached that 'runners high' and want to take on the roads the next day? If I find a training plan that only has one rest day per week, I'll pull out another day and cross-train (swim, or cycle). Continuing to pound the pavement is harsh on your body -- especially for novice runners whose muscles and bones haven't yet been conditioned for such intense exercise, according to health.com.

3. Not wearing the right gear: this should be called "GET FIT FOR RUNNING SHOES." That's the first piece of advice I give any new runner who asks my opinion about starting a running program. Research this, and whatever you do, go to a specialty running store in your town (in Montgomery, there's MAC Sporting Good, Montgomery Multisport, and Fleet Feet Sports Montgomery) and allow them to analyze your gait and fit you into the most proper shoe for YOU. Don't ask others what they wear. That does not matter. What matters is what is right for you.

4. Not cross training: new runners hit the ground running, literally. And every day! Every. Single. Day. Stop ... mix it up so you don't become victim to overuse injuries. Get on the elliptical, in the pool on a bike (road or even stationary). I even count yoga.

5. Running through pain: don't do it. If it hurts, stop. If it hurts the next day, stop. The day after? Stop. Go see a doctor. Listen to your body, not others telling you "no pain no gain!" -- because that is the best way to land in the physical therapist's office. Don't let others calling you a "Beast!" or "Hard core!" be something that encourages you to keep going.

6. Comparing yourself to others: don't do this, either. Before you get out on the road, you will already be defeated mentally. Find someone comparable to your pace and encourage each other -- let others encourage you on as well.